1. Avoid staying in one position for an extended period of time. Get up and move around every 20-30 minutes.

2. Set up your work space so your laptop or mobile device is at eye level. Try to avoid looking down at the screen as this causes your head to drop forward and your shoulders to round.

3. When correcting your posture it is important not to arch the back and stick the chest out. Instead think to gently lift up through the sternum or chest and relax the shoulders down and back. Try to think about this position through out the day.

4. Try these few simple exercises and stretches if you notice your neck or upper back getting sore:

Shoulder RetractionsThis is a very simple posture re-training exercise. Sit or stand with good tall posture. Gently squeeze the shoulder blades together and downwards. Hold that position for 5 seconds and release. Repeat 10 times twice a day.

Standing Axial ExtensionStart by standing with good tall posture and reach your hands up over head. Without arching your back reach straight up into the air with both hands as you inhale. Relax the arms back down as you exhale. Repeat 5-10 times.

Upper Back Stability on a BallPosition yourself face down on an exercise ball. Have the ball placed just under the top of your hips and feet on the ground behind you. From this position you can do 2 different motions with the arms, trying to keep the shoulder blades stabilized.

For “T”s raise arms straight out beside you with thumbs facing upwards, squeeze shoulders together

Hawkstone Physical Therapy

Hawkstone Physical Therapy is dedicated to providing quality rehabilitation to those in our community. We treat a wide variety of problems caused by injury, aging, disability and other medical conditions. We strive to combine our experience and expertise with the latest research and treatment techniques in a positive and healing environment. Our focus is your wellbeing.